2011 Whole Living Action Plan: 28 Day Challenge

Back-Strengthening Routine

Seated Twist 1

The following back strengtheners were designed to be performed during Week 1 of the Whole Living Action Plan on Tuesday, Thursday, Friday, Saturday, and Sunday. "You may feel bouts of low energy this week, so go easy," says fitness pro Ellen Barrett, creator of the DVD "Fusion Flow."

For this seated twist, sit on the floor and bring both legs over to the left, knees bent. Keeping your spine straight, take a deep breath, then exhale and twist to the right, reaching your left hand across your right knee and your right arm around the back of your waist. Look straight ahead or over your right shoulder. Hold for 5 breaths and repeat on the other side.

Seated Twist 2

Lie on your back with knees bent and feet firmly on the floor. Extend your arms down by your sides and relax your neck. On an exhale, lift your hips off the floor, forming a diagonal line from knees to shoulders. Hold for 5 breaths.

Basic Bridge

Lie on your belly with knees bent. Rest forehead on hands. On an exhale, drop the lower legs to the left, keeping hips in contact with the floor. Hold for an inhale and return to center. Alternate side to side. Repeat 10 times.

Knee Sway 1

Lying on your belly, reach through your legs and feet, feeling yourself grow long through the tailbone. Lift up onto your elbows and forearms, palms flat. Take a deep breath, reaching up and out with your upper torso, creating a mild backbend. Gently draw up on the low belly to help support and protect your back. Isometrically squeeze the forearms towards each other. Hold for 30 seconds and release.

Knee Sway 2

Lying on your belly, reach through your legs and feet, feeling yourself grow long through the tailbone. Lift up onto your elbows and forearms, palms flat. Take a deep breath, reaching up and out with your upper torso, creating a mild backbend. Gently draw up on the low belly to help support and protect your back. Isometrically squeeze the forearms towards each other. Hold for 30 seconds and release.